GOOD MOOD FOOD

Getting stuck and not feeling great? Well, guess what – boosting your daily fibre intake can help you become more regular, and the fermentable prebiotics are good mood food, too. A high-fibre diet is beneficial in the treatment of depression, says Dr Jason Hawrelak, a leading Australian researcher who has been examining the link between mental health and the gut microbiota. Here, then, are four ways to beat the blues and hit your daily fibre target (28g). BREAKFAST: ½ cup oats with 1 spoonful chia seeds = 9g fibre.

LUNCH: Salad with a mini can chickpeas and ¼ avocado = 7g fibre.

DINNER: Steamed fish with ½ cup brown rice and 1 cup green peas = 9.5g fibre.

SNACK: 1 apple and a handful of pistachio nuts = 6.5g fibre.